Moves/DB Squat Box Goblet

DB Squat Box Goblet

ID: 698

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Dumbbell, Step
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Take air in at the top, brace, descend; exhale on the way up through the sticking point.
  3. 3. Break at hips and knees simultaneously to initiate the descent.
  4. 4. Establish a stable base before adding any dynamic component.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.